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Carbohydrate confusion is everywhere. Fad diets constantly send the message that carbohydrates are fattening. Not true! Excess calories -- regardless of the source -- are fattening. If you eat too much of any food without using the calories you take in, your weight will increase. With regard to carbohydrates, it's usually what is added to these foods that are fattening: butter on bread, sour cream on potatoes, and creamy sauces on pasta. Carbohydrates are the body's main fuel source and are essential for life.

Carbohydrate Basics

The main role of carbohydrates is to fuel your brain and body, which is measured in calories. For certain body systems, such as the brain and nervous system, carbohydrates are the favored fuel source. When carb intake is too low, your body ends up breaking down muscle for fuel. According to the American Dietetic Association, the minimum recommended carbohydrate intake needed to meet basic energy needs and supply the brain with enough glucose to function optimally is 130 grams per day.

Carbohydrate Categories

Carbohydrates are divided into two categories: complex carbohydrates and simple carbohydrates. Simple carbs include naturally occurring sugars found in fresh fruits and certain vegetables as well as in milk and milk products. Table sugar, corn syrup, and honey are other examples of simple sugars. Complex carbohydrates include starch and fiber. Fiber is found abundantly in plants, especially in the outer portions of cereal grains, in fruits, most vegetables, and legumes. Rich sources of starch include rice, wheat, and corn. Complex carbohydrates are thought to be the most valuable nutrient in the diet.

Carbohydrates in the Diet

Carbohydrates are required for the body to function optimally. According to Registered Dietitian John Berardi, the best carbohydrates to add to your diet "are slow digesting, unprocessed, high fiber carbohydrates." These tend to contain higher levels of vitamins and minerals and assist in controlling daily food intake. The total amount of dietary intake needed is variable and based on body size and activity level. General dietary recommendations suggest that carbohydrates provide approximately 50 to 60 percent of your daily energy intake.

Carbohydrate for Weight Loss

A diet rich in complex carbohydrates, starches and fibers, is an important addition to any weight loss and weight maintenance plan. Fill up on plenty of nutrient-dense carbohydrates such as whole grains, vegetables, fresh fruit, and legumes. Carbohydrates are not all bad. Remember, it's the excess calories from all foods that will lead to weight gain over time.

About the Author

Kristy Lee Wilson is a former Cirque du Soleil performer, Sharecare fitness expert, bestselling author, international speaker, certified personal trainer and youth fitness specialist. An elite athlete from a very young age, Wilson's ultimate mission is to motivate, inspire and educate as many people as possible to live life to their fullest potential.